How to get fit while recovering from running injury?

I got to week 6 back in March, and was feeling really great – I was a major couch potato before that! Unfortunately, I got a knee injury. I followed RICE - and after 2 weeks went to GP as I still hadn't recovered. She said to wait it out and return if it didn't get better to get referred to physio - needless to say it is now 2 months after my injury, I have still not recovered and am on a waiting list to see a physio on the NHS which means I won’t see one for at least another 6 weeks (cant afford to see one privately).

I’ve tried to stay positive but as time has gone on I have felt demotivated, and have had to drop out of two races that I signed up for. I haven’t been doing any other exercise at all but really would like to start building fitness again (as I am certain that I have lost all I built up before) before I start the programme again one day in the future… so my question is, does anyone have any advice or suggestion for ways I can build fitness in my condition? I can’t swim (which has been suggested to me). I’ve also been suggested to use a stationery bike or elliptical, but have always found myself getting tired VERY quickly on them. Does anyone know of any similar plans like C25K to use on bike/elliptical – I can’t quite figure out how I’d use the current podcasts on them? Any thoughts/suggestions, similar experiences or advice? Thanks!

2 Replies

  • You could use the podcasts by peddling hard when Laura says run and then slowing down for the walking parts? A sports therapist may also only be £20-50 per session depending on where you live - cheaper if you live near a uni/college that does a course (students need practice). Also a lot of clinics/health shops/ events have taster sessions with local therapists. £5 for 15 mins sort of thing. I suppose it depends on how much the injury is getting you down. Just get out there and try everything once - don't decide you can't do it until you try it. You can do anything you put your mind to...positive thoughts. Good Luck.

  • Jag13,

    You say you can't swim, and that's fine, but what about running in the pool? It is well known fitness training for runners who have knee/ankle injuries and cannot bear weight while they are healing. It is just as hard work, but non impact. Here is a link to a site with some more info.

    You could very well do your complete C25k workout with the aid of one of these:

    I have an older version of this one for swimming and it's great! Waterproof to a metre, they work very well.

    Good luck!


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